Recipe description
June 19, 2026
Pumpkin soup with carrot and ginger
Creamy pumpkin soup with carrot and ginger to support gentle digestion
88%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from pumpkin and carrot supports gentle digestion.
- Colorful plant foods provide polyphenols and diverse phytochemicals.
- Ginger adds warmth and flavor with a light, plant-forward base.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Pumpkin
4
cup
Carrot
2
piece
Ginger
0.125
cup
Onion
1
piece
Garlic
2
piece
Vegetable broth
3
cup
Oil, olive
1
tablespoon
Salt
1
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
In a large pot, heat olive oil over medium heat.
2
Add chopped onion and sauté until translucent.
3
Stir in the diced pumpkin, carrot, and grated ginger. Cook for a few minutes.
4
Pour in the vegetable broth and bring to a boil.
5
Reduce heat and simmer for about 20 minutes, until the vegetables are tender.
6
Blend the soup until smooth, then stir in the cream.
7
Season with salt and black pepper to taste before serving.
More Recipes For Your Gut
Nutrition
210 kcal
Calories
4 g
Protein
28 g
Carbohydrates
6 g
Fiber
8 g
Sugar
9 g
Fat
1 g
Saturated fat
0.6 g
Salt
FAQ
Is this soup vegan/plant-based?
Yes. It's dairy-free and uses vegetable stock, so it's suitable for vegetarians and vegans.
Does it help digestion?
It's fiber-rich from pumpkin and carrot, which can support normal digestion as part of a varied diet.
Is it gluten-free?
Generally yes if you use a gluten-free stock and avoid gluten-containing thickeners; check labels.
Is it kid-friendly?
Yes; mild flavor. If needed, puree for younger children.
How should I store leftovers?
Refrigerate in an airtight container for up to 3–4 days; reheat gently.
Can I freeze the soup?
Yes; freeze in portions and thaw before reheating.
What substitutions work if I don’t have ginger?
Omit the ginger or substitute with a pinch of cinnamon, nutmeg, or orange zest for warmth.
What should I serve it with?
Pair with plant-forward sides like whole-grain bread, a bean salad, or roasted vegetables; it goes well with leafy greens.
Are there common allergens or cross-contamination concerns?
This soup is dairy-free and gluten-free if made with gluten-free stock; check labels on all ingredients.
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